30daysofgasstationfood
For one month, one man ate exclusively at gas stations, traveling
across nine states and visiting more than 200 stores. By Frank Beard
For 30 days, Frank Beard ate only at
convenience stores to debunk the
myth that eating out often will make
you fat and unhealthy. He chronicled
his journey on Instagram.
I
never used to concern myself with healthy living.
That was a topic for folks who struggled with their
weight and went on diets—not me. I was slim and athletic throughout high school, and, like many teenagers,
I assumed that the way things were at the time was the way
they are. It never occurred to me that I might change.
But I arrived at college with poor diet habits, and I immersed
myself in the ever-present pizza, cookies and dining hall
choices. I kept my fridge stocked with an endless supply of
sugary sodas and energy drinks to fuel my late-night study
sessions, and before long, I noticed that something wasn’t right.
Simply put: I had become fat.
Combating the Myth
I lost the weight eventually—80 pounds. I learned to develop
a healthy relationship with food, and I spent a few months
tracking everything I ate in order to build better habits. I lost
most of those 80 pounds within that first year, and the rest
disappeared over the course of the next few years.
Along the way, however, I discovered a passion for fitness and
health. These days, I’m an active endurance athlete, meaning I
like to run, cycle and swim. I also pride myself on my ability to
prepare quick, simple and healthful meals. But the entire experience brought me into the discussion about what it means to
live a healthy life, and I began to notice something: “Eating out”
is not looked upon kindly. In fact, it’s frequently seen as part of
the problem—especially with regard to weight gain.
We hear this all the time. Folks complain that they gained
20 pounds because they’ve joined coworkers at restaurants
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for lunch, or they blame fast food for their failure to manage
their weight. Time and time again, it’s the same basic
message: Eating out will negatively affect your health.
But there’s just one problem: It’s not true.
A person can shop at the most upscale grocery stores
and still be unhealthy—if they buy the wrong things.
Restaurants, convenience stores and even fast-food establishments? They’re no different.
I learned this lesson through experience. Last year, I
accepted a job that requires four to five days a week of travel.
I’m constantly on-the-go—flying out on Monday and returning either Thursday or Friday. By all accounts, I should’ve
gained weight and become less healthy. But that never happened. I feel fantastic, and I’m healthier than I’ve ever been.
“Time and again, it’s the same
message: Eating out will negatively
affect your health. But there’s just
one problem: It’s not true.”
The truth is that “eating out” is a rational choice in our
modern way of life. We work long hours, have busy schedules, and some of us just don’t want to prepare our own food.
It’s perfectly fine to stop at c-stores and restaurants during
our lunch breaks, and we shouldn’t feel guilty for doing so.
That’s why I decided to do combat this myth by doing
something drastic: For 30 days, I ate exclusively at gas
stations. Breakfast, lunch, dinner, snacks—everything. I
traveled across nine states during that time, and I visited
more than 200 stores. I wanted a challenge, and let’s face
it: There’s a perception that c-stores are particularly
#30daysofgasstationfood
•••
unhealthy. Roller dogs, big gulps, Slurpees and aisles of
candy and chips—you know what I mean. But if I could
immerse myself in that environment and remain healthy,
then perhaps I’d have something powerful to contribute to
the discussion.
The Experiment

 Great experience at GetGo this morning, You can definitely find healthy food at their stores! I love
kombucha, so I was thrilled to find the “tart cherry” flavor from Kevita. They also sold a good amount of fruit
and vegetables. #getgo
 My cycling club stopped at Casey’s General Store in Maxwell, IA for snacks. I picked up a sugar-free
Red Bull, a Clif Bar and some flavor of Muscle Milk. Those always seem to agree with my stomach when
I’m on a bike.
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I began by tracking everything on MyFitnessPal, an online
food journal—with a mobile phone app—that tracks every
calorie consumed. It also has a social networking component letting folks view my progress in real-time.
I also shared daily narratives with Reddit.com’s /r/loseit
community—one of the largest weight-loss and general
health forums on the Internet. And I posted pictures of
innovative stores and healthful purchases on Instagram
at @30daysofgasstationfood—an account I continue to
update as I travel around the country.
To judge the success or failure of the experiment,
however, I examined two criteria: First, I monitored my
weight. I began the journey at a healthy 163 pounds; my
goal was to stay under five pounds of fluctuation. I also
used subjective assessments of my physical and mental
well-being. In other words: Did I feel healthy? After all, it
doesn’t matter what the scale says if we’re sluggish, tired or
feeling sick.
For the first week and a half I worried that I’d bitten off
more than I could chew. I was mostly outside of Dallas and
Fort Worth, and I continually encountered the sort of gas
stations that reinforce the “nutritional desert” stereotype.
I was fully prepared to tough it out, of course—to spend
a month eating snack bars, beef jerky and the occasional
chicken sandwich at a caloric-maintenance level in order
to avoid gaining weight. As I traveled to other parts of the
country, however, I began encountering nutritious food.
Rather than the c-store industry being the antagonist
to my story as I initially believed it would be, I found fruit,
vegetables, healthy made-to-order menus, and significant, serious efforts on the part of stores to put healthful
options in front of customers. And as the experiment
gained attention and I connected with folks in the industry, I discovered that we share many of the same goals.
I learned about NACS, the Partnership for a Healthier
America, and I spoke with folks at various stores who
offered support and encouragement. The c-store industry
as a whole, I discovered, is already invested in the effort
to make healthful food widely available.
When it came time for a final weigh-in, I discovered
another surprise. Rather than gaining weight, I lost six

 Has anyone else had these Pressed by Kind bars? I think they taste really good! #healthyliving
#iowa #kumandgo
pounds. I didn’t need to lose any weight, of course, but I
did notice increased definition in my midsection, arms
and legs.
I was almost sad to see the experiment end, because it
added a simplicity to my life that I rather enjoyed: Visit
a c-store, open MyFitnessPal and scan the barcodes on
whatever I purchased, and use that data to make informed
decisions throughout the rest of my day.
Eating exclusively at convenience stores, it turned out,
actually made my life more convenient.
“Rather than the c-store
industry being the antagonist
to my story, I found fruit,
vegetables, healthy made-toorder menus.”
Challenges and Opportunities
This doesn’t mean my journey was without its challenges.
Locating vegetables was often difficult, for example. I
found them at large chains like Sheetz and Kwik Trip, but
rarely inside smaller stores. This is concerning because
consumer surveys show that folks are increasingly turning
to c-stores not just for snacks, but for actual meals. It
doesn’t make sense to exclude an entire food group.
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 Here’s a photo from Harbor Wholesale’s 2016 Summit. I spoke to independent c-store owners about
my “30 days” journey and I shared examples of innovation that I encountered along the way. It was
encouraging to hear about the different ways they are making healthy food available to their customers.
#bendoregon #healthyeating
I know there’s concerns with spoilage, of course, but why
not consider frozen, steamable veggies? I recently purchased
a 12-ounce bag of broccoli from the frozen food section at
HyVee, emptied half of it into a Ziploc “Zip n’ Steam” bag, and
fired up the microwave at the HyVee Gas across the parking lot.
It took two minutes—roughly the same time as those ubiquitous, half-pound burritos. Develop some single-serving packs,
offer four or five seasoning choices at the existing condiments
station—or better yet, work with local spice companies to offer
their products—and voilà: a simple, low-spoilage method for
selling veggies.
Whether you do that or something else, you have to spread
the word. I frequently chose stores based upon split-second
decisions at intersections, and I’m sure I’ve missed a lot of
great choices since there’s often no way of knowing what’s
inside. Or rather, I know there’s 79-cent big gulps for sale
because it says so on the front of the building, but fruit,
veggies or high-quality food? Not so much.
That’s why you have to shout it loud and proud. Take
Pilot’s PJ Fresh locations, for example: modern logo, use
of the word “fresh,” large pictures of healthful food on the
sides of the buildings—there’s no question what you’ll find
inside. Or just keep it simple. Stick a sign in the grass near
the road, attach a few to the gas pumps or hang a banner
from the front of the store—tell people what you sell.
After all, there’s real innovation taking place in the
c-store industry, and it’s a shame that more folks aren’t
aware. Here’re some examples of what I encountered:
• Sheetz sells numerous, high-quality options of whatever
you’re looking for. If you want a snack bar, they have the
delicious, low-sugar brands I often see at high-end grocery
stores. If you’re struggling to kick the sugary-soda habit,
they have nearly every flavor of Perrier. Want an actual
meal? Their made-to-order menu is fully customizable and
goes far beyond the typical pizza and sandwich options.
If you reach the register and decide you want something

 This Ricker’s near Indianapolis made one of the most delicious meals that I’ve ever had at a convenience
store. Everything about this store is awesome. they sell fresh fruit, healthy snacks, and even have self-serve
frozen yogurt machines. Did I mention that I like Ricker’s? :)
nutritious, you’re in luck since they stock healthful food
within an arm’s reach. Not only are there bananas, oranges
and apples, but you’ll find Rhythm Superfoods’ Broccoli
Bites—one of my favorite snacks.
• If you’re in Indianapolis, visit the new Ricker’s locations.
Whereas stores like Sheetz and Wawa sell practically
everything, Ricker’s has narrowly tailored their focus to do
specific things very, very well. Their made-to-order options
are limited to the sort of food you might find at Chipotle,
but the quality is unparalleled—the best I’ve ever had at a
c-store. And while I’ve yet to acquire the taste of coffee, it
didn’t escape my attention that their self-serve machines
look almost identical to what I’ve seen in Caribou Coffee
and Starbucks—fresh-ground beans and all.
•E
very Love’s Travel Stop offers fresh fruit and veggies
in 12-ounce plastic containers. They’re usually packed
on ice near the register, and I’ve seen everything from
carrots, cucumbers and celery, to watermelon, cantaloupe and pineapple.
•K
wik Trip locations are similar to small grocery stores,
and I’m such a fan that I made a YouTube video about my
visit to one in Marshalltown, Iowa. Stopping by for a quick
meal on your lunch break? I bought a turkey sandwich
that came on cranberry rice bread, and I’ve also had
broccoli and cheddar soup. Or perhaps you’re leaving work
and need something quick for dinner. They sell frozen
salmon fillets, ground beef, milk, eggs and a large assortment of fresh produce. One store in Cedar Rapids carries
almost 20 types of fruit and vegetables—everything from
avocados and onions to bananas and nectarines. And my
conversations with customers confirmed that they do, in
fact, view Kwik Trip as a viable alternative to the grocery
store; it’s more convenient.
•K
um & Go sells many of the traditional and—dare I say it—
unhealthy options that we all know and love, but alongside
those are more healthful choices. I can get a grilled chicken
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 Love’s Travel Centers are always a great place to find healthy food. I like how the fruit and veggies in the
“fresh to go” cups vary from store to store. Makes it exciting! #lovestravelstop #toledo
and ciabatta sandwich that comes in at just over 300
calories. And for breakfast, they have a low-calorie English
muffin with egg whites, turkey sausage and cheese.
• A fter my recent presentation to independent c-store
owners at the Harbor Wholesale Foods 2016 Summit, I
spent an hour with Kent Couch at his Stop N Go store
in Bend, Oregon. We all know Kent for his absolutely
phenomenal growler-filling operation—which offers
more than 35 types of craft beer—but he also has
around 15 types of kombucha on tap, and my breakfast
burrito was cooked fresh at the store. It looked and
tasted similar to the ones I make in my own kitchen.
And that’s the point: Whether it’s a state-of-the-art
Sheetz location or a smaller, independent operation, there’s
a common thread that unites the best c-stores: quality.
I don’t go out of my way to visit Sheetz and Ricker’s
because they’re the biggest, the fanciest and have the most
upscale buildings; I go there because they sell high-quality
products. It’s the same reason I’d drive an extra 10 or 15
minutes to visit Kent Couch’s store. No matter how big or
small a store may be, quality matters.
It’s been a fascinating journey. I began this experiment motivated solely by the desire to prove a point about
healthy living, and I’ve since become immersed in an
industry that, I believe, is on the forefront of innovation in
this area and works hard to serve its customers.
Convenience stores have a real opportunity to help people
live healthy lives. If each of us does our part, then I believe
we can finally dispel the negative stereotypes and prove,
once and for all, that eating out really can be healthy.
Frank Beard is a speaker, fitness and health writer, and
advocate for healthful c-store food choices. For more
about Frank visit FrankBeard.org.